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® Model No . 831.150290 Serial No . Write the serial number in the space above for reference . WEIGHT BENCH EXERCISER User's Manual Serial Number Decal ( under seat ) • Assembly • Adjustments • Troubleshooting • Part List and Drawing Patent Pending _ CAUTION Read all precautions and instruc - tions in this manuel before using this equipment . Save this manu - Sears , Roebuck and Co . , Hoffman Estates , IL 60179 al for future reference .
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight Misuse of this bench in the locations ) roduct may result in shown . If a decal is seriousinjury . missing or illegible , Read user's manual please call toll - free ) hands andfollow uallwarningsc - 1 - 800 - 999 - 3756 , Mon . andoperatinginstr ngers clear of tions prior to use . through Fri . , 6 a . m . until 6 p . m . Mountain • Do notallow nchildrene . Time , to order a free onor aroundmachi replacement decal . • Replace label life , Place the decal on the damaged , illegib or removed . weight bench in the location shown . 2
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IMPORTANT PRECAUTIONS WARNING : To reduce the risk of serious injury , read the following important precau - tions before using the weight bench . 1 . Read all instructions in this manual before 10 . The weight bench is designed to support a using the weight bench . Use the weight maximum user weight of 300 pounds , and a bench only as described in this manual . maximum total weight of 410 pounds . Do not place more than t10 pounds , including a bar - 2 . It is the responsibility of the owner to ensure bell and weights , on the weight rests . Do not that all users of the weight bench are ade - place more than 50 pounds on the leg lever . quately informed of all precautions . 11 . Always be sure there is an equal amount of 3 . The weight bench is intended for home use weight on each side of your barbell when you are using it . Always keep some weight only . Do not use the weight bench in any on both ends of the barbell when adding or commercial , rental , or institutional setting . removing weights to prevent the barbell from tipping . 4 . Use the weight bench only on a level sur - face . Cover the floor beneath the weight 12 . When you are using the leg lever , place a bench to protect the floor . barbell with the same amount of weight on 5 . Make sure all parts are properly tightened the weight rests to balance the bench . each time the weight bench is used . Replace 13 . Always exercise with a partner . When you any worn parts immediately . are performing bench press exercises , your partner should stand behind you to catch the 6 . Keep children under 12 and pets away from barbell if you cannot complete a repetition . the weight bench at all times . 7 . 14 . Always wear athletic shoes for foot protec - When using the backrest in an inclined posi - tion , make sure that the support rod is tion while exercising . inserted completely through both uprights , 8 . and that the support rod is turned to the Keep hands and feet away from moving locked position . parts . 9 . Do not use a barbell that is longer than six 15 . If you feel pain or dizziness at any time while feet with the weight bench , Note : The weight exercising , stop immediately and begin cool - bench does not include a barbell or weights , ing down . WARNING : Before beginning this or any exercise program , consult your physician . This is especially important for persons over the age of 35 or persons with pre - existing health problems . Read all instructions before using . Bears assumes no responsibility for personal injury or property damage sustained by or through the use of this product . 3
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BEFORE YOU BEGIN reading thismanual , call 1 - 800 - 4 - MY - HOME ® Thank you for selecting the versatile WELDER ® PRO 220 weight bench . The weight bench offers an impres - ( 1 - 800 - 4694663 ) . To help us assist you , please note sive array of weight stations designed to develop the product model number and serial number before every major muscle group of the body . Whether your calling . The model number is 831.150290 . The serial number can be found on a decal attached to the goal is to tone your body , build dramatic muscle size and strength , or improve your cardiovascular system , weight bench ( see the front cover of this manual for the weight bench will help you to achieve the specific the location of the decal ) . results you want . Before reading further , please review the drawing For your benefit , read this manual carefully before below and familiarize yourself with the parts that are labeled . using the weight bench , If you have questions after ASSEMBLED DIMENSIONS : Height : 47 in . Width : 30 in . Depth : 62 in . ! _ Weight Rests Z Suppo _ Rod Seat Leg Lever - - 4
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PART IDENTIFICATION CHART This chart is provided to help you identify the smallparts used in assembly . The number in parenthesis below each part refers to the key number of the part , from the PART LIST on page 14 of this manual . Important : Some parts may have been pre - assembled for shipping purposes . If you cannot find a part in the parts bags , check to see if it has been pre ÷ assembled . If a part is missing , call toll - free 1 - 800 - 999 - 3756 . 50mm Square Inner Cap ( 16 ) 25mm Round Angle Cap ( 17 ) M4 x 16mm Screw ( 29 ) 25mm Round Inner Cap ( 20 ) Inner Cap ( 18 ) M6 x 16ram Screw ( 24 ) 38mm Square M10 x 50mm Bolt ( 28 ) 19mm Round Inner Cap ( 21 ) ( M10 x 60mm Bolt ( 25 ) 25mm Square Inner Cap ( 19 ) M6 Washer ( 22 ) ( M 10 x 60mm Carriage Bolt ( 26 ) r ( M10 Washer ( 30 ) M10 Nylon Locknut ( 31 ) M10 x 68ram Bolt ( 27 ) M10 x 142mm Bolt ( 23 ) 5
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ASSEMBLY • As you assemble the weight bench , make sure all Make Things Easier for Yourself partsare oriented as shown in the drawings . Everything in this manual is designed to ensure • For help identifying small parts , use the that the weight bench can be assembled suc - IPENTIFICATION CHART on page 5 , cessfullyby anyone . However , it is importantto realize that the versatile weight bench has many The following tools ( not included ) are required parts and that the assembly process will take for assembly : time . Most people find that by setting aside plen - ty of time , assemblywill go smoothly . • Two adjustable wrenches • One rubber mallet Before beginning assembly , carefully read the • One standard screwdriver following information and instructions : • One Phillips screwdriver • Assembly requires two people . • Lubricant , such as grease or petroleum jelly , • Place all parts in a cleared area and remove the and soapy water . packing materials . Do not dispose of the packing materials untilassembly is completed . Assembly will be more convenient if you have a socket set , a set of open - end or closed - end • Tighten all parts as you assemble them , unless wrenches , or a set of ratchet wrenches . instructedto do otherwise . 1 . Before assembling the weight bench , be sure 16 that you have read and understand the infor - mation in the box above . Press three 50mm Square Inner Caps ( 16 ) into the Upright ( 1 ) without the warning decal . Attach two Joint Plates ( 11 ) to the Upright ( 1 ) with two M10 x 68mm Bolts ( 27 ) and two M10 Nylon Warning Locknuts ( 31 ) . Do not tighten the Locknuts yet . Decal Repeat this step with the other Upright ( 1 ) . Make sure the Joint Plates ( 11 ) are oriented as 11 shown in the inset drawing . , 31 11 16 6
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Attach the Crossbar ( 2 ) to an Upright ( 1 ) with two 2 . ! 2 M10 x 68mm Bolts ( 27 ) , two Joint Plates ( 11 ) , and two M10 Nylon Locknuts ( 31 ) . Do not tight - en the Locknute yet . Repeat this step with the other Upright ( 1 ) . 11 27 2 3 . Press three 50ram Square Inner Caps ( 16 ) into the Front Leg ( 4 ) and the Stabilizer ( 5 ) . Attachthe Front Leg ( 4 ) to the Stabilizer ( 5 ) with two M10 x 60mm Carriage Bolts ( 26 ) and two 4 M10 Nylon Locknuts ( 31 ) . Do not tighten the Locknuts yet . 31 16 _ . . 31 " % o 16 26l 4 . Attach the Front Leg ( 4 ) to the Bench Frame ( 3 ) 4 with two M10 x 50mm Bolts ( 28 ) , two M10 Washers ( 30 ) , and two M10 Nylon Locknuts ( 31 ) . 31 Do not tighten the Locknuts yet . Make sure 3O the bolt heads fit inside the hexagon holes in the Bench Frame . 3 30 sHexagon Hole
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AttachtheBenchFrame ( 3 ) to the Crossbar ( 2 ) with two M10 x 68mm Bolts ( 27 ) end two M10 Nylon Locknuts ( 31 ) . 2 27 Tighten the M10 Nylon Locknuts ( 31 ) used in steps 1 - 5 . 3 31 6 . Press a 25mm Round Inner Cap ( 20 ) into the indi - 6 cated end of the weight tube on the Leg Lever ( 6 ) . Press a 25mm Round Angled Cap ( 17 ) onto 31 the other end of the weight tube . S Tap two 38mm Square Inner Caps ( 18 ) into the Leg Lever ( 6 ) . 18 - . . . _ o _ ° ' ° _ Lubricate the M10 x 60mm Bolt ( 25 ) with grease . Attach the Leg Lever ( 6 ) to the Front Leg ( 4 ) with Lubricate the Bolt and an M10 Nylon Locknut ( 31 ) . Do not overtighten the Locknut ; the Leg Lever must be able to pivot easily . 18 7 . Press two 25mm Square Inner Caps ( 19 ) into a Pad Tube ( 12 ) . Slide the Pad Tube into the Leg Lever ( 6 ) . Slide two Foam Pads ( 13 ) onto the _ . 6 ends of the Pad Tube . Make sure the Foam Pads are oriented as shown . 13 19 , _ " _ Repeat this step with the other Pad Tube ( 12 ) . / 12 8 , Press a 25mm Round Inner Cap ( 20 ) into a 8 Weight Rest ( 15 ) . Insert the Weight Rest intoan Upright ( 1 ) . Turn the Weight Rest so the locking pin is wrapped around the Updght , Repeat this step with the other Weight Rest ( 15 ) . Pin 20 _ 1 15 8
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9 . Press two 19mm Round Inner Cap ( 21 ) into the 9 Support Rod ( 14 ) . Insert the Support Rod into a set of holes in the Uprights ( 1 ) . Turn the Support Rod so the locking pin is wrapped around the 14 Upright . 21 Locking Pin 21 10 . Press four 25mm Square Inner Caps ( 19 ) into the 10 two Backrest Tubes ( 7 ) . 8 Attach the Backrest Tubes ( 7 ) to the Backrest ( 8 ) with four M6 x 38mm Screws ( 32 ) and four M6 Washers ( 22 ) . Do not tighten the Screws yet . 22 7 32 19 _ , 22 32 11 . Lubricate an M10 x 142mm Bolt ( 23 ) with grease . 11 Attach the Backrest Tubes ( 7 ) to the welded tube on the Bench Frame ( 3 ) with the Bolt , two M10 Washers ( 30 ) , and an M10 Nylon Locknut ( 31 ) . 30 Do not overtighten the Locknut ; the Backrest Tubes must be able to pivot easily . Tighten the M6 x 38ram Screws ( 32 ) used in step 10 . Tube 12 . Attach the Seat ( 9 ) to the Bench Frame ( 3 ) with 12 four M6 x 16ram Screws ( 24 ) . 13 . Make sure that all parts are properly tightened before you use the weight bench , The use of 24 all remaining parts will be explained in ADJUST - MENTS , beginning on the following page . 9
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ADJUSTMENTS The weight bench is designed to be used withyour own weight set ( not included ) . The steps below explain how the weight bench can be adjusted . See EXERCISE GUIDELINES on page 11 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise . Refer also to the exercise information accompanying your weight set for additional exercises . Make sure all parts are properly tightened each time the weight bench is used . Replace any worn parts immediate - ly . The weight bench can be cleaned with a damp cloth and a mild , non - abrasive detergent . Do not use solvents . ADJUSTING THE BACKREST The Backrest ( 8 ) can be used in a decline position , a level position , or two incline positions . To use the Backrestin the decline position , remove the Support Rod ( 14 ) and lay the Backrest on the Crossbar ( 2 ) . To use the Backrest ( 8 ) in the level position , liftthe Backrest and insert the Support Rod ( 14 ) through the bottom set of holes in the Uprights ( 1 ) . Rotate the locking pin into place around the Upright . To use the Backrest ( 8 ) in an incline position , lift the Backrest and insert the Support Rod ( 14 ) through an upper set of holes in the Uprights ( 1 ) . Rotate the lock - ing pin into place around the Upright . WARNING : When using the Backrest ( 8 ) in a level or incline position , insert the Support Rod ( 14 ) completely through both Uprights ( 1 ) and turn it to the locked position . 6 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever ( 6 ) , slide the desired weights ( not included ) onto the weight tube . Weight WARNING : Do not place more than 60pounds onthe Leg Lever ( 6 ) . Weight ADJUSTING THE WEIGHT RESTS To change the weight of the Weight Rests ( 15 ) , remove the them from the Uprights ( 1 ) and insert them into the desired set of holes . Rotate the Weight Rests Lo _ k _ ng so that the lockingpinswrap around the Uprights . 15 WARNING : Al * syseetboth Weight Rests ( 15 ) atthe same height . 10
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determining the exact length of time for each workout , To increase the size and strengthof your muscles , as well as the number of repetitions or sets completed , push them close to their maximum capacity . Your mus - is an individual matter . It is important to avoid overdo - cles will continuallyadapt and grow as you progres - ing it during the first few months of your exercise pro - sively increase the intensityof your exercise . You can gram . You should progress at your own pace and be adjust the intensitylevel of an individualexercise in sensitive to your body's signals . If you experience pain two ways : or dizziness at any time while exercising , stop immedi - • by changing the amount of resistance used ately and begin cooling down . Find out what is wrong • by changing the number of repetitionsor sets per - before continuing . Remember that adequate rest and a formed . ( A " repetition " is one complete cycle of an proper diet are important factors in any exercise pro - exercise , suchas one sit - up . A = set " is a series of gram . repetitions . ) WARMING UP The proper amount of resistancefor each exercise depends upon the individual user . You must gauge Begineach workoutwith 5 to 10 minutes of stretching your limits and select the amount of resistancethat is and light exerciseto warm up . Warming up prepares rightfor you . Begin with 3 setsof 8 repetitionsfor each your body for more strenuous exercise by increasing exercise you perform . Rest for 3 minutesafter each circulation , raising your body temperature and deliver - set . When you can complete 3 sets of 12 repetitions ing more oxygen to your muscles . withoutdifficulty , increase the amount of resistance . WORKING OUT Toning Each workout should include 6 to 10 different exercis - You can tone your musclesby pushing them to a mod - erate percentage of their capacity . Select a moderate es . Select exercises for every major muscle group , amount of resistance and increase the numberof rep - emphasizing areas that you want to develop most . To etitionsin each set . Complete as many sets of 15 to give balance and variety to your workouts , vary the exercises from session to session . 20 repetitionsas possible withoutdiscomfort . Rest for 1 minute after each set . Work your muscles by com - pleting more sets rather than by usinghigh amounts of Schedule your workoutsfor the time of day when your resistance . energy level is the highest . Each workoutshould be followed by at least one day of rest . Once you find the Weight Loss schedulethat is rightfor you , stickwith it . To lose weight , use a tow amount of resistance and EXERCISE FORM increase the number of repetitionsineach set . Exercise for 20 to 30 minutes , restingfor a maximum of 30 seconds between sets . Maintaining proper form is an essential part of an effective exercise program . This requires moving Cross Training throughthe full range of motionfor each exercise , and moving onlythe appropriate partsof the body . Cress trainingis an efficientway to get a complete and well - balanced fitness program . An example of a bal - Exercising in an uncontrolledmanner will leave you anced program is : feeling exhausted . On the exercise guide accompany - • Plan strengthtrainingworkoutson Monday , ing this manual you will find photographsshowingthe correct form for several exercises , and a listof the Wednesday , and Friday . musclesaffected . Refer to the muscle chart on the • Plan 20 to 30 minutes of aerobic exercise , such as runningon a treadmill or ridingon an exercise bike , next page to find the names of the muscles . on Tuesday and Thursday . • Rest from both strengthtrainingand aerobic exercise The repetitions in each set should be performed for at least one full day each week to give your body smoothly and withoutpausing . The exertionstage of time to regenerate . each repetition should last about half as long as the return stage . Proper breathing is important . Exhale The combination of strengthtrainingand aerobic exer - during the exertion stage of each repetition and inhale cise will reshape and strengthenyour body , plusdevel - during the return stroke . Never hold your breath . op your heart and lungs . 11
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Rest for e short pedod of time after each set . The slowly as you stretch and do not bounce . Ease into each stretch gradually and go only as far as you can ideal resting periods are : • Rest for three minutes after each set for a muscle without strain . Stretching at the end of each workout is an effective way to increase flexibility . building workout . • Rest for one minute after each set for a toning work - out . STAYING MOTIVATED • Rest for 30 seconds after each set for a weight loss workout . For motivation , keep a record of each workout . The chart on page 13 of this manual can be photocopied Plan to spend the first couple of weeks familiarizing yourselfwith the equipment and learningthe proper and used to schedule and record your workouts . List form for each exercise . the date , the exercises performed , the resistance used , and the numbers of sets and repetitions com - COOLING DOWN pleted . Record your weight and key body measure - ments at the end of every month . Remember , the key End each workout with 5 to 10 minutes of stretching . to achieving the greatest results is to make exercise a Include stretches for both your arms and legs . Move regular and enjoyable part of your everyday life . MUSCLE CHART A . Sternomastoid ( neck ) B . Pectoralis Major ( chest ) C . Biceps ( front of arm ) D . Obliques ( waist ) E . Brachioradials ( forearm ) F . Hip Flexors ( upper thigh ) G . Abductor ( outer thigh ) H . Quadriceps ( front of thigh ) I . Sartorius ( frontofthigh ) J . Tibialis Anterior ( front of calf ) K . Soleus ( front of calf ) L . Anterior Deltoid ( shoulder ) M . Rectus Abdominus ( stomach ) N . Adductor ( inner thigh ) O . Trepezius ( upper back ) P . Rhomboideus ( upper back ) Q . Posterior Deltoid ( shoulder ) R . Triceps ( back of arm ) S . Latissimus Dorsi ( mid back ) T . Spinae Erectors ( lower back ) U . Gluteus Medius ( hip ) V . Gluteus Maximus ( buttocks ) W . Hamstring ( back of leg ) X . Gastrocnemius ( back of calf ) 12
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MONDAY EXERCISE WEIGHT SETS REPS Date : / I AEROBIC EXERCISE TUESDAY Date : / / EXERCISE WEIGHT SETS REPS WEDNESDAY Date : / / AEROBIC EXERCISE THURSDAY Date : ! / FRIDAY EXERCISE WEIGHT SETS REPS Date : / / Make photocopies of this page for scheduling and recording your workouts . t3
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PART LIST - - Model No . 831.150290 R0803A Key No . Qty . Description Key No . Qty . Description 1 2 Upright 19 8 25mm Square Inner Cap 2 1 Crossbar 20 3 25mm Round Inner Cap 3 1 Bench Frame 21 2 19mm Round Inner Cap M6 Washer 4 1 Front Leg 22 4 5 1 Stabilizer 23 1 M10 x 142mm Bolt M6 x 16mm Screw 6 1 Leg Lever 24 4 7 2 Backrest Tube 25 1 M10 x 6Omm Bolt 8 1 Backrest 26 2 M1O x 60ram Carriage Bolt 9 1 Seat 27 10 M1O x 68mm Bolt M10 x 5OmmBolt 10 2 Upright Cover 28 2 11 4 Joint Plate 29 4 M4 x 16mm Screw 12 2 Pad Tube 30 4 M1O Washer 13 4 Foam Pad 31 16 M10 Nylon Locknut M6 x 38ram Screw 14 1 Support Rod 32 4 User's Manual 15 2 Weight Rest # 1 Exercise Guide 16 9 50mm Square Inner Cap # 1 Grease Pack 17 1 25ram Round Angled Cap # 1 18 2 38mm Square Inner Cap without notice . See the back cover of ' _ " Indicatesa non - illustratedpart . Specifications are subject to change this manual for information on ordering replacement parts . 14
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EXPLODED DRAWING - - Model No . 831.150290 R0803A 8 32 23 16 32 31 10 29 15 16 27 9 16 19 13 1 - 16 31 13 16 31 24 18 , . _ 24 28 20 31 16 15
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Your Home For repair - in your home - of all major brand appliances , lawn and garden equipment , or heating and cooling systems , no matter who made it , no matter who sold it ! For the replacement parts , accessories , and user's manuals that you need to do - it - yourself . _ ; ili , ! ! For Sears professional installation of home appliances and items like garage door openers and water heaters . iii ! ! i _ ! i ! ! ili _ iii 1 - 800 - 4 - MY - HOM E ® Anytime , day or night ( 1 - 800 - 469 - 4663 ) ( U . S . A . and Canada ) www . sears . com www . sears . ca Our Home For repair of carry - in products like vacuums , lawn equipment , and electronics , call or go on - line for the location of your nearest Sears Parts and Repair Center . 1 - 800 - 488 - 1222 Anytime , day or night ( U , S , A , only ) www . sears . com To purchase a protection agreement ( U . S . A . ) or maintenance agreement ( Canada ) on a product serviced by Sears : 1 - 800 - 827 - 6655 ( u . s . A ) 1 - 800 - 361 - 6665 ( Canada ) Para pedir servicio de reparaci6n a domicilio , y para ordenar piezas : iiiii ! iii ! _ 1 - 888 - SU - HOGAR _ ( 1 - 888 - 784.6427 ) @ Registered Trademark / TMTrademark / SMService Mark of Sears , Roebuck and Co . ® Marca Registrada / _ Marca de F _ bdca / su Mama de Servicio de Sears , Roebuck and Co , WARRANTY For 90 days from the date of purchase , if failure occurs due to defect in material or workmanshipin this WEIGHT BENCH EXERCISER , contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the WEIGHT BENCH EXERCISER , free of charge . This warranty does not apply when the WEIGHT BENCH EXERCISER is used commercially or for rental purposes . This warranty gives you specificlegal rights , and you may also have other rights which vary from state to state . Sears , Roebuck and Co . , Dept . 817WA , Hoffman Estates , IL 60179 % . J Part No . 199258 R0803A Printed in China © 2003 Sears , Roebuckand Co .